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10 Up 10 Down Regeneration, Mobility 3 ladders
1 year ago
13
Warm Up: Dynamic Flow
High knees: 20; high knee pulldowns: 10; spotty dogs: 10; chest extenders: 10; hip openers: 10; and sterner stretch: 10
X 3
Main Workout:
Regeneration and mobility
10/9/8/7/6/5/4/3/2/1: Sit to stand
1/2/3/4/5/6/7/8/9/10: Shoulder circles FWD/BK
10/9/8/7/6/5/4/3/2/1: Torso twist
1/2/3/4/5/6/7/8/9/10: Butt kicks with a curl
10/9/8/7/6/5/4/3/2/1: Glute Bridge
1/2/3/4/5/6/7/8/9/10: Bird Dog Kneeling Superman
Cool down/recovery:
Static stretch recovery:
Standing hamstring, standing calf, standing chest, standing back, shoulder stretch, standing quad, and tricep.
x 3
Each flow through the trainer takes approximately 15 seconds.
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